Whole Wheat Air Fryer Garlic Knots

Recipe posted in: Flex Meals & Snacks, Snacks, Lunches & Dinners, Appetizers, Sides
Whole Wheat Air Fryer Garlic Parm Knots

Do you love the smell of freshly baked garlic knots wafting through your kitchen? You can have that delicious aroma anytime with this easy and healthy recipe using whole wheat dough and an air fryer. Making air fryer garlic knots from scratch is super easy and way healthier (and tastier!) than any store-bought version. Plus, it’s a fun activity for the whole family! So learn how to make these flavorful homemade garlic knots today!

How to Make Garlic Knots in an Air Fryer

These Whole Wheat Air Fryer Garlic Knots are incredibly easy to make and the perfect snack or side dish for any meal. With their irresistible crunchy exterior and flavorful garlic taste on the inside, nobody will be able to resist them!

Whole Wheat Air Fryer Garlic Parm KnotsGet ready to elevate your garlic knot game with this delicious recipe! Start by sifting whole wheat flour, baking powder, and Himalayan pink salt together. Next, add in some honey and nonfat Greek yogurt before kneading the dough for 10 minutes. To give it an extra burst of flavor, mix in fresh chopped rosemary and thyme.

Divide the dough into eight equal sections, roll them into logs and tie each one into a knot. After preheating your air fryer, spray the basket with cooking spray and add in the knots. In just 8-10 minutes, you’ll have perfectly golden whole wheat garlic knots. 

Once they’re out of the fryer, brush them with a mouthwatering mixture of melted light butter, minced garlic, rosemary and thyme. And don’t forget to sprinkle on some grated parmesan cheese for the perfect finishing touch. Get ready to impress your taste buds with these must-try garlic parm knots!

This recipe makes eight garlic knots. If you’re losing weight on a Nutrisystem plan, you can log one garlic knot as half of a SmartCarb and one Extra in your NuMi app journal. Or enjoy two as one SmartCarb and two Extras.

Serve with a side of low sodium marinara sauce! A quarter-cup counts as one additional Extra.

More Healthy Air Fryer Recipes

Looking for more delicious treats to cook up in your air fryer? Try these other healthy air fryer recipes that fit into your Nutrisystem plan:

Servings: 8 (1 serving = 1 garlic knot)

Calories per Serving: 86

On Nutrisystem, Count As: ½ SmartCarb and 1 Extra


  • 1 cup whole wheat flour
  • 2 tsp. baking powder
  • ¼ tsp. Himalayan pink salt
  • 1 Tbsp. honey
  • 1 cup nonfat plain Greek yogurt
  • ¾ tsp. fresh rosemary, chopped
  • ¾ tsp. fresh thyme
  • 1 melted Tbsp. light butter
  • 1 clove garlic, minced
  • 1 Tbsp. grated parmesan cheese


  1. Sift together the flour, baking powder and salt.
  2. Add honey and yogurt and knead for 10 minutes.
  3. Mix in ½ teaspoon of rosemary and ½ teaspoon of thyme.
  4. Divide the dough into 8 sections. Roll each section into a log and tie into a knot.
  5. Preheat the air fryer to 325°F.
  6. Spray air fryer basket with cooking spray. Add a few garlic knots. Spray the tops with cooking spray and cook for 8-10 minutes, until golden brown.
  7. Remove from the air fryer and repeat with remaining knots.
  8. Mix melted butter, garlic, and remaining rosemary and thyme. Brush the tops of the knots with the garlic butter mixture.
  9. Sprinkle with parmesan cheese before serving.
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